How to Increase Your Willpower & Tenacity | Huberman Lab Podcast
In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus and possibly to lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.
#HubermanLab #Science #Willpower
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Articles
Ego depletion: Is the active self a limited resource?:
Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor:
Beliefs about willpower determine the impact of glucose on self-control:
The tenacious brain: How the anterior mid-cingulate contributes to achieving goals:
The Will to Persevere Induced by Electrical Stimulation of the Human Cingulate Gyrus:
Aerobic Exercise Training Increases Brain Volume in Aging Humans:
Stress relief as a natural resilience mechanism against depression-like behaviors:
The Good, the Bad, and the Irrelevant: Neural Mechanisms of Learning Real and Hypothetical Rewards and Effort:
Other Resources
Dr. Roy Baumeister:
Dr. Carol Dweck:
Dr. Lisa Feldman Barret:
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (Huberman Lab episode):
Toolkit for Sleep (Huberman Lab Neural Network newsletter):
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep (Huberman Lab episode):
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging (Huberman Lab episode):
Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will (Huberman Lab episode):
Fitness Toolkit: Protocol & Tools to Optimize Physical Health (Huberman Lab episode):
Timestamps
00:00:00 Tenacity & Willpower
00:01:19 Sponsors: Maui Nui & Helix Sleep
00:03:49 Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation
00:10:40 Ego Depletion & Willpower as a Limited Resource; Controversy
00:19:14 Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress
00:28:02 Sponsor: AG1
00:28:58 Willpower as a Limited Resource (Theory)
00:35:36 Willpower & Glucose, Brain Energetics
00:42:44 Beliefs about Willpower & Glucose; Multiple Challenges
00:52:43 Sponsor: LMNT
00:54:01 Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers
01:07:15 Anterior Midcingulate Cortex & Brain/Body Communication
01:14:54 Allostasis, Anterior Midcingulate Cortex Function
01:25:19 Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity
01:29:30 Tool: Novel Physical Exercise & Brain; Cognitive Exercise
01:43:43 Tool: “Micro-sucks”, Increase Tenacity/Willpower
01:50:58 Impossible Tasks, Super-Agers & Learning, Will to Live
01:57:23 Tool: Rewards & Improving Tenacity/Willpower
02:01:07 Tenacity & Willpower Recap
02:05:55 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac -
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